Posts for tag: Running
Now that you have your correct running shoe, orthotic, and have been warming up with stretching exercises you are ready to hit the pavement. If you are new to running I would suggest slowly and gradually increasing your pace and mileage. I would not recommend "Barefoot Running" if you suffer from flatfeet. I have seen many cases in my offices of achilles tendontis, plantar fasciitis, stress fractures, and posterior tibial tendonitis with barefoot shoes and vibrams, I would advocate barefoot running for the experienced runner, with excellent running technique and arch height.
One style of running that I feel can help you run more mileage without suffering pain or injury is adopting the style of ChiRunning. ChiRunning is a running technique that improves efficiency and performance. Now you do not have to take Tai Chi as a class but some of the concepts of Tai Chi are brought to the running technique. The main principles of ChiRunning include:
- Correct alignment and posture
- Shorter strides
- Landing with a midfoot strike
- Using a "gravity-assisted" forward lean
- Engaging core strength for propulsion
- Connecting the mind and body to prevent injury.
Slowly increase your mileage each week. I would recommend running two to three days a week. Running on grass or softer surfaces can tend to decrease pressures on the flattened arch. Cross training is key making sure to especially stretch the achilles tendon, plantar fascia, and hamstrings before and after running. If you are having pain in the arch after running I feel that icing with a frozen gel pack for 20 minutes and soaking in warm water and epsom salts helps to naturally reduce inflammation.
As your mileage increases week by week you may begin to get more aches and pains in your arches. I would recommend if you are than to back off of your running that specific week in order for your musles, tendons, and ligaments to heal. You can swallow your pride as well and do a walk run technique which can still give you the necessary cardio workout during this recovery period.
Lastly keeping your weight under control. The more weight you have the more pressure on the flattened arches. I don't like to always blame foot pain on being over weight but it does contribute to foot discomfort. Look to have a well balanced diet and cross train if you feel at first you can not run for long periods of time. As the weight comes less pressure is on the feet which should allow you to run longer distances.
These are some of my tips and experiences with personally having flatfeet. I feel that the soft tissues of your individual internal foot structure are very adaptive and can withstand incredible forces over time. If you still are suffering from flatfeet and continue to have discomfort for your given activity please contact us at: Carolinafootspecialists.net
I personally have had flat feet my entire life. Luckily I was treated by a Podiatrist at a young age with custom orthotics to assist in arch support. I also learned some techniques over the years to allow me to participate in competitive sports and most recently over the past few years long distance running. I have been able to run in the Cooper River bridge run the past four years without injury. So I would like to offer my best advice, based on my own experience, on how to care for your flat feet and run without pain or discomfort.
This will be a two part series first focusing in on finding the proper motion control running shoe, being evaluated for orthotics, and stretching.
Part two will focus on starting a running program and tips to ease discomfort in your flat feet during and after your runs.
- The correct running shoe
- Over the counter or custom foot orthotics
- Consistent stretching exercises
If you have flat feet then starting with the proper running shoe is the first step
1) It is worth your time and money to go to a specialty running store to be fitted for running shoes. You should first have your foot measured to make sure you haven't changed shoe sizes over the years. The next step is looking for a anti-pronation running shoe or "Motion control" running shoe. In my experience you need to try on these running shoes in the store and go outside and jog in place to see if they feel comfortable. The "Brooks Beast" in my opinion offers the most motion control but is to heavy and bulky for me. The running shoe that I have used over the past four years has been the "Mizzuno Alchemy". I really leave it up to the individual because if you suffer from flatfeet you may be more of a degree of pronation than others. I personally am as flat as one can be so this specific shoe has worked for me. In addition while your are at the running store look for a moisture wicking sock which well help to "wick" away moisture from your feet to help prevent blister formation.
It is almost equally important to be evaluated by your local Sports Podiatrist if you suffer from flatfeet. X-rays and clinical evaluation are essential steps in having the proper diagnosis and treatment plan. X-rays would be able to give information with regards to degree of flattening of the arch and if arthritis, stress fractures, or bone spurs are presents. In addition it is important to evaluate if your flat arch is flexbile or rigid which can be easily tested in the office. At the time of the office visit it will be determined if you need a really good over the counter orthotic or custom foot orthotic. The custom foot orthotic is typically the best treatment and can be made according to the given sport you participate in. The orthotic is made from a plaster impression of the feet and a specific prescription is written out for the type of sports orthotics to be fabricated. Most insurances do cover custom orthotics and they take two weeks to be made.
So now that you have the proper running shoe and orthotic the next step is stretching. I personally like three stretcing exercises to begin with. The first stretch involves taking a stretching band or towel and placing it on the balls of your feet. Pull the streching band or towel towards you and hold for three sets of thirty seconds. The next stretch is the runners stretch. Same hold three sets for thirty seconds. The third stretch is placing our feet against a stair and leaning forward for three sets of thirty seconds. These three stretching exercises stretch the achilles tendon and plantar fascia ligament to get you warmed up.
Another stretching device that our practice utilizes is the plantar fascia/achilles night splint. The night splint assist in stretching the plantar fascia ligament and achilles which in turn helps to prevent plantar fasciitis and achilles tendonitis. Our practice has tested various night splints and we are able to offer them at each of our two locations West Ashley and Mount Pleasant.
Please look our for the second blog on Tips for running with flat feet that will focus on more of my personal experiences with running.
One month until the Cooper River Bridge Run. Have you been gradually increasing your mileage? Are overuse aches and pains settling into your feet, knees or hips? If so it is possible that your running posture and biomechanics are setting you up for failure and breakdown. Focusing on form and technique can help you stay injury free.
In 2004, Danny Dreyer wrote Chi Running: A Revolutionary Approach to Effortless, Injury-Free Running. He outlines a running form and posture to prevent injury and provide energy efficiency. Based on the physics of body mechanics and some of the teachings of Tai Chi he recommends the following:
1) Run Tall- Stand straight without slumping your shoulders or bending at the waist.
2) Lean Forward- A slight forward lean from the ankles while keeping your spine straight.
3) Land on the Mid-Foot- Land with a mid-foot strike when you run while allowing your feet to land underneath or slightly behind you.
4) Run from Your Core- Keep your pelvis level by engaging your lower abdominal muscles throughout the run.
5) RELAX- Keep all your muscles as relaxed as possible and let your forward lean propel you.
It is possible to change your running technique, but it takes time to break inefficient habits. I have personally switched to the Chi Running techniques for the past 6 months and I have eliminated many of the nagging injuries I have been dealing with for years. Give it a try. Who knows you may find yourself running farther, faster and with less injuries than ever before. See you on the Bridge!